Home / The Kru Blog / Week of March 28th 2010 – “Rotten to the Core”

Week of March 28th 2010 – “Rotten to the Core”

Here is this week’s weekly challenge. Try to perform it as often as possible this week to supplement your training routine.

  1. V-Ups with a cross
  2. Superman with Rotation
  3. Side Superman
  4. Wood chop, Low
  5. Glute Bridge: 45 degree with hip rotation
  6. Leg overs: Double leg
  7. Balance T-Bend
  • 30 reps for each exercise and if the exercise calls for alternating sides, perform 15 reps per side
  • Work for 15 minutes in total pausing at the 10 minute mark for 2 minutes before pushing through your last 5 minutes.  Good luck!!

V-Ups with a cross: Lay flat on your back with your arms extended over your head. Use your core to simultaneously raise your torso and legs together like the closing of a hinge.  Touch your right wrist to your left ankle at the top of the movement minimizing the amount of bend in your arms and legs as possible.  Slowly return to the starting position and repeat on the other side by touching your left wrist to your right ankle. (For a challenge hold a 10 lb weight in your hands)

Superman with Rotation: Lay on your stomach with your arms fully extended over your head. Simultaneously raise your arms, chest and thighs off of the ground.  Hold the contraction and while up, twist your body so that you alternate between lowering you left armpit to the ground and your right armpit to the ground. Return to a resting period. (For a challenge hold a 10 lb weight in your hands)

Side Superman:  Lay on your right side with your legs and arms fully extended with your arms over your head. Simultaneously raise your arms, torso and legs off of the ground trying to keep your legs and arms straight.  Hold the contraction at the top of the movement. Lower your right arm and leg until they lightly touch the floor. Ensure to work the other side before moving to the next exercise.  (For a challenge hold a 10 lb weight in your hands)

Woodchop, Low:  Stand with your feet at shoulder width apart and your knees slightly bent. Lift your chosen weight, (Or cable stack handle), to mid thigh height to start your motion. Rotate your torso as you raise the weight up and diagonally across your body as high as you are able to reach.  Complete the set and repeat to the other side.

Glute Bridge, 45 degree with hip rotation: Similar to the Single Leg Glute Bridge, however, extend your raised leg 45 degrees from your body.  Using your glutes, move your hips towards the ceiling so that only your heel and shoulders remain on the floor.  Hold this position and then return to the starting position. Alternate legs

Leg overs, Double leg (Also called windshield wipers): Lay flat on your back, hands spread out perpendicular to your body at shoulder level with both legs extended straight up.  Lower both legs to your left side with your legs straight until they lightly touch the floor and raise them back to the starting position. Repeat the movement to the other side. (As you lower your legs try to let your hips roll in the same direction as your legs but resist the temptation to raise your shoulders).  For a challenge, hold an exercise ball between your ankles…if the motion is too difficult, bend your legs at the knees.

Weighted Balance T-Bend: Balance on your right foot, extend your arms away from your side similar to a “crucifix” then bend at your waist making a T-shape with your body.  (Your left leg should be extended behind you as you balance on your left leg

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